My Blueprint for Success

Last Sunday I ran a half marathon.

Now, I should tell you that I'm not a runner. I'm not built to run. I'm built to lift. But I wanted to do something way out of my comfort zone, so I chose the St. Louis Rock N Roll marathon to run.

Along the 13.1 mile run I learned and rediscovered some life lessons that I want to share with you here.

13.1 lessons I learned while running a marathon:

1. Preparation is the key. I trained for 12 weeks, I developed a training plan and stuck to it.

2. Taking Action is a must. You can make all the plans
you want but it you don’t take action on your plans, vision or goals, then your plan is just a dream

3. Have good support around you. My Mother, Flora Johnson
died from cancer while I was training for the marathon. Support is everything. I had my friends and family helping during this stormy period in my life. I had you giving me words of prayer and encouragement on Facebook. Have a support system.

5. Acknowledge then destroy negative self talk. Guess what? You’re human, and you’re going to have negative self talk when things get tough. I know I did from mile number 10 all the way to mile 13. The trick is to know that you’re having it, and then to tell yourself to shut up, and plow forward.

6. Trust people who are experts to teach you. Don’t try to
reinvent the wheel.

7. Success is 1% information and 99% application. Once again action is the key. Take one step at a time.

8. It's not running 13 miles, it's running one mile 13 times. In the process of challenging yourself to achieve something great there is personal growth that is greater.

9. Do something different. Get out of your mental comfort zone–muscles expand when you give it resistance and you’re mind expands when you step out of your comfort zone.

10. Be willing to do whatever it takes. For me it I had
to run during the heat of the day most of the time. But I was willing to do that because I wanted to spend time with my Mom during her final days.

11. Be a leader, not a follower. Lead by example-you tell your family to get out of their comfort zones, so you do the same.

12. Ignore the haters. You’re always will have people who tell you that you can’t do it. Ignore the haters.

13. Push yourself. Your mind, body and soul are infinitely more resilient than you give it credit for.

13.1. Use the power of prayer. Jesus looked at them and said, “With man this is impossible, but with God all things are possible.” Matthew 19:26

I hope these lessons were as valuable to you as they were to
me

MVP Countdown Workout - 53 Days Until My 50th Birthday

It's been a while since my last post. But I haven't lost focus. I'm still on track for the Rock N Roll 1/2 Marathon on Oct. 23, 2011.

Here's today's workout:

Strength Training -

Lying dumbbell press - 20lbs 1 x 10, 25lb 1 x 10 & 30lbs 1 x 10
Lying dumbbell pullover - 30lb 1 x 10, 40lbs 1 x 10 & 50lbs 1 x 10
Bench Press -135lbs 1 x 10, 155lbs 1 x 8 185lbs 1 x 8
Barbell Curl 50lbs 1 x 15
Alternating dumbbell curls - 30lbs 1 x 8
Incline dumbell curls - 20lbs 1 x 8
Barbell Curls 60lbs 1 x 10
Leg Extension - 70lbs 1 x 10, 90lbs 1 x 10, 110lbs 1 x 10
Super Set Barbell Squats (135lbs) and Hack Squats (185lbs) 5 x 10 each exercise for a total of 100 squats.

7 Mile Run

MVP Countdown Workout - 85 Days Until My 50th Birthday

It's been two weeks since my last post. My mother has been laid to rest and it was quite a celebration. In my opinion a funeral should be a happy occasion, the celebration of one's life.

I have managed to continue to workout, but due to my hectic schedule I have decided to starting training for the Rock n Roll Half Marathon instead of the Full Marathon.

Here's an update of my workouts for the last three days.

Monday, July 25, 2011

1 Mile 100 Swings

Run 1 lap then do 25 2 hand Kettlebell Swings (4 times) Time: 13:53

Tuesday, July 26, 2011

25 2 Hand Kettlebell Swings
10 Right Snatches
10 Left Snatches
1 Right Side Turkish Get Up
1 Left Side Turkish Get Up

(a Total of 7 rounds for approx. 25 minutes)

Wednesday, July 27, 2011

Kettlebell Workout 35lb

Right Hand Swings 30 seconds
Left Hand Swings 30 seconds
KB Squats with Alternating kicks 30 seconds
(Repeat circuit)

Right Side Elbow to Knee 30 seconds
Left Side Elbow to Kneee 30 seconds
(Repeat)
Suitcase Squats 1 minute

Mason Twist 30 seconds
Clams 30 seconds
Vampires 30 seconds
(Repeat)

1 mile run

Total workout time 35:26

MVP Countdown Workout - 106 Days Until My 50th Birthday

Wednesday's Workout was much needed. My mother is suffering from Lymphoma and I recently found out that the illness is terminal. The doctors say she may have two weeks to two months left to live.

My mother is a strong person, full of love, giving, caring and sharing. If I was just 1/2 the person she is I would be a great person.

Studies show that exercise helps you cope when a loved one is terminal ill. You should make sure that you take care of yourself with exercise, eating smart and rest.

Here's today's workout:

Outdoor Boot Camp
1 warm up lap
8 to 1 Pyramids with Push ups and jumping jacks
10 Vampires - 35lb Kettlebell
10 Scissors
10 Right side punch ups - 35lb Kettlebell
10 Leg Lifts
10 Left side punch ups - 35lb Kettlebell
10 Scissors with a leg lift
10 KB Sit ups - 35lb Kettlebell
10 Reach ups
10 KB Clams - 35lb Kettlebell
10 Reverse Curls

4 Sets of 25 KB Swings - 35lbs and Run 1 Lap

3-mile late night run

4 Foods You Should NEVER Eat

You know what foods are good for you… but do you know what
foods you should absolutely, never eat? These foods aren’t just
artery-clogging; they’re horrible for your overall health and wellbeing.
So do whatever you can to stay clear.

1. Trans Fat. This is known as a complete heart killer. It’s a
man made fat (hydrogenated oils), originally designed to
increase the shelf life of most foods (think peanut butter,
margarine, cookies, etc.) Health organizations all agree that
no more than 2 grams of trans fat should be consumed per
day. Why? It’s linked to increasing LDL or “bad”
cholesterol… it increases triglycerides… and causes
inflammation. Basically, it’s a power-packed artery blocker.
So make sure you read ALL food labels. Make sure there
are no trans fats. Also, look in the ingredients. If it says
“hydrogenated oil” then don’t buy it. Even though the label
says it is free of trans fats, it still contains them due to the
hydrogenated oils in the ingredients.

Trans fat foods include - cookies, crackers, cakes, muffins, pie crusts, pizza dough, and breads such as hamburger buns some stick margarine and vegetable shortening, pre-mixed cake mixes, pancake mixes, and chocolate drink mixes ,fried foods, including donuts, French fries, chicken nuggets, and hard taco shells, snack foods, including chips, candy, and packaged or microwave popcorn and frozen dinners

2. Margarine. Avoid this one, since it has trans fats and is not
good for you. You’re better off eating real butter. Avoid the
marketing hype that it’s good for your heart. It’s not.

3. “Chinese” Food. What we here in America call Chinese
food is absolutely horrible for you. It’s loaded with MSG (a
form of salt) and boatloads of fat. The sodium content alone
will provide you with about a week’s worth of the
recommended daily allowance. If you absolutely love it, we
recommend having it no more than once a month.

4. Diet Soda. Believe it or not, these calorie-free concoctions
can actually make you fat! A study at Purdue University
found evidence that the artificial sweeteners used may mess
with your body’s metabolism, inducing you to overeat! Either
way, you should probably just stick to water and tea. And if
you absolutely must have soda, have the sugary kind… but
sparingly!

Hut Allred

Living without exercise is like smoking a pack of cigarettes a day

I wrote in a previous article that 80% of African American women are overweight or obese. I also mentioned the main reason why the number is so high is because of the lack of exercise.

Living without exercise is like smoking a pack of cigarettes a day.

There are many ways to get in shape. Here are eight that will help you take your body to the next level:

1. Walking - walking just three times a week for 30 minutes can significantly strengthen your heart.

2. Boxing - An excellent way to get in shape; you will burn fat and get cut up. A boxing workout is guaranteed to whip you into shape while learning the “Art of Boxing.”

3. Boot Camp – A fast-paced military-style outdoor workout that combines calisthenics, such as push-ups, jumping jacks, sit-ups, sprints and football-style drills. Alternating quickly between movements helps you to get in shape faster.

4. Kettlebell Training – A Kettlebell is a cast iron weight lifting equipment with a handle. This trend is a combination of strength and endurance training, and will challenge every muscle in your body.

5. 5 K Training - Helps you build your endurance and conditioning so you can run continually for 3.1 miles.

6. Zumba - is becoming a very popular fitness trend. This dance-fitness program with more than 10 million people of all shapes, sizes and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries. Zumba is so much fun that you forget that you are exercising.

7. Weight Training – Enhances overall appearance and body composition, which can directly influence your self-esteem and level of confidence.

8. Bodyweight Training - Bodyweight calisthenics can be done anywhere, indoors or out, anytime, day or night. You can do bodyweight exercises with no equipment. Nothing to buy; you can start right now.

These fitness trends are a great way to get fit and develop a sense of achievement. These trends are also good for developing quick thinking, reaction skills, and are also lots of fun. Another benefit of these trends is it is a great way to make friends.

2010 Ron's Heart of Champions Race

Many churches and charity organizations across the country are starting to hold 5K runs. For example, once again, I participate in the Ron Winans Heart of Champions 5K Run in Detroit. It is an enjoyable and unforgettable weekend. Each year Pastor Marvin Winans of Perfecting Church gives his red carpet treatment all weekend long.

The run is a blast and well over 800 people participated, include Gospel Artist Bebe Winans and Biggest Loser Winner Pete Thomas. The course at Detroit’s Belle Isle Park is very scenic and challenging.

This brings me to my next point. I urge you to participate in a 5K run in your area. These runs are very popular and you will find that there is one held every weekend somewhere nearby.

Here are five benefits in getting involved and training for a 5K:

1. It will help with weight loss, fighting aging and disease, and with generally staying healthy.
2. It will give you confidence and build character. It will also relieve stress and boost your attitude.
3. It will allow you to enjoy the outdoors and create a release of endorphins that can cause euphoria (runner’s high), or just a general sense of happiness.
4. You will have a blast and experience a sense of accomplishment.
5. You will benefit your church, the community and its culture.

Training for a marathon or a triathlon is great, but it takes a lot of hard work, dedication and most importantly, a lot of time. If you are like most people, your time is very valuable, but at the same time working out and exercising is very important. That is why I suggest that you train for a 5K run.

Here are three reasons why I love training for a 5K race:
1. It does not take up a lot of your time - you run an average of only 13.5 miles per week.
2. It is less taxing on your body – It takes me a long time to recover after running a marathon. I can recover from a 5K in a day or two.
3. It is a way to track your progress – You can try to improve your time during every race.

If you follow a good 5K training program, I strongly feel you will be able to complete your first 5K and be clocked at a competitive time within eight weeks.

Are you ready to get started? I hope you are excited. Training for a 5K will give you confidence and character. It will also relieve the stress and boost your attitude. Get off to a running start!

MVP 28 Fat Flush-WHAT TO EXPECT

The MVP 28 Day Fat Flush program is a fun and challenging program designed to help you lose weight and get in shape.

What To Expect- The MVP 28 Day Fat Flush is unmatched in terms of results and intensity. As a result, your body will be challenged like no other group fitness class. Existing injuries may be aggravated and/or new injuries may occur. If you have any question about your ability to participate in this program, please consult your physician and the instructor. You are responsible for any accidents or injuries from participation in the program. If you experience any abnormal discomfort, stop exercising immediately and alert the instruction.

If you show up to the workout well fueled and push yourself to the best of your ability, then you can expect excellent results at the end of the 28 days. You will be challenged regardless of your ability level of fitness. This program is designed to challenge participants individually.

For example, if we are doing sit ups, you will be asked for 60 seconds of your best effort, not a specific number of repetitions. The advanced and beginner client can apply 100% of their effort and not be held back or overwhelmed. You will not be competing with others. The workouts and intensity will be progressive over the course of the class. If you adhere to the program, you will see major results.

How To Prepare For Class. You should wear clothing appropriate to exercise and the environment, please bring a towel, exercise mat and water. It is very important to eat and be well hydrated before class. It is also very important that you drink water and eat a light and healthy meal before the start of each workout session.

Class Etiquette. Please arrive on time to your workout. It is important to warm-up prior to exercise to reduce the likelihood of injury. Please note that tardiness may cost you and your fellow 28 Day Fat Flush members 60 seconds of push-ups.

Missed classes and refunds. You may use the other area MVP Boot Camp programs to make up missed session within two weeks of the absence. A complete schedule can be found on our website at www.mvpfitness.net. There are no refunds.

Inclement Weather Policy. In the event of inclement weather, class will be cancelled. Information on the status of class during inclement weather will be available by calling 314-831-7505. Notice of cancellation for classes will normally occur prior to one (1) hour before the schedule class time.

You may feel a little overwhelmed at the beginning of the program but you will leave each session with a great feeling of accomplishment.

CONGRATULATIONS, YOU HAVE TAKEN THE FIRST BIG STEP TO A BETTER HEALTH!

Pace yourself for Weight Loss

Whoever of you does not forsake all that he has cannot be My disciple. --Luke 14:33

Any misuse of natural pleasure has bad consequences. If you eat entirely for pleasure, you become flabby and unhealthy. Try to eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.

ACE Announces Fitness for 2010

The following represents ACE's listing of the top fitness trends for 2010:

Cost-Conscious Workouts at Fitness Clubs and at Home: The impact of the economy continues to affect the choices of fitness enthusiasts and health clubs alike. Gyms will alter programming and training to better serve the needs of the cost-conscious member, while in- home workouts utilizing small, portable fitness equipment will be popular among individuals watching their budgets.

Group Training: Individuals will scale back on personal training sessions to take advantage of small-group training and group class participation as another way to save on expenses. Health clubs may alter some programs to better suit the needs of larger groups. Likewise, individuals may find that the group setting offers additional motivation and support of their fitness efforts.

Time-Efficient Workouts for the Time-Pressured American: Shorter yet higher- intensity workouts will be more appealing to those with busy schedules because they can reap significant fitness rewards with relatively minimal time investment. Boot-camp style workouts will continue to be one of the most popular of these trends in 2010, offering the ability to burn a sufficiently large number of calories while simultaneously improving muscular fitness. Circuit training will also be a time-efficient workout of choice due to its combined strength and endurance activities.

Exergaming: Exergames will continue to climb in popularity and be taken to the next level: fitness clubs. By integrating fitness-based video games into their programming, clubs will offer unique exercise sessions for game-lovers and those looking for variety within their workouts. Studies conducted by ACE on exergaming-type systems, including Nintendo's Wii Sports and Wii Fit and the PC-based Dancetown, offer insight into the true fitness benefits associated with these alternative fitness options.

Boomer-Specific Programs: Special fitness programming for aging adults will remain a strong trend next year. Growing numbers of boomers recognize the multitude of benefits that come along with regular exercise participation, from lowering blood pressure and cholesterol to maintaining one's functional independence and overall wellbeing.

Functional Training Workouts: Functional training workouts will increase in variety, including popular suspension training tools such as TRX. The portability and time- efficiency of these workouts will appeal to people looking to stay fit at home, the office, the gym or while traveling.

Health and Fitness Awareness: The importance of health and fitness is gaining greater awareness among commercial and governmental organizations. There will be a strong movement towards collaboration between these groups and health and fitness organizations throughout the New Year. These diverse groups will work together in the fight against physical inactivity and obesity.

Importance of Proper Professional Credentials: Health and fitness clubs are recognizing the need for, and the importance of, hiring trainers who hold high-quality, reputable professional credentials. NCCA-accredited fitness certification is fast becoming the recognized stamp of approval for credentialing quality in the fitness industry. ACE is among the few organizations to which the National Commission for Certifying Agencies grants this accreditation for certification programs.

Specialty Exercise Classes: Specialty classes such as ethnic dance, hooping, pole dancing and Zumba will remain popular due in part to the continued success of shows like Dancing with the Stars and So You Think You Can Dance. Fusion-type classes will be popular among fitness enthusiasts that want to switch up their typical workout programs. Additionally, more gyms will offer unique group exercise programs and mind-body activities.

Fitness Training Tools: Technology is continuing to infiltrate the fitness world. The use of tracking and online training and scheduling tools will increase in the coming year with more people looking to better gauge their progress by accessing and monitoring details of their fitness programs. Some popular examples of tracking gadgets include GoWear fit and Fitbit, while online tools such as TrainingPeaks software offer fitness programs and meal plans that people can access 24-7. Mobile applications are even bringing fitness on-the-go through iPhone applications and other downloadable programming.

Dont' Give Up!

Rochelle just step off the scale from three weeks of hard work. She had lost three pounds. She could barley hold back her disappointment, because she had been exercising and eating right for the last 21 days. She just can’t believe it. She feels that it doesn’t matter if she tries or not. Even when she exercises really hard, she still doesn’t lose enough weight. What is the use of trying?

I understand it feels very disappointing when things don’t work out the way you had planned in your fitness program; especially when you give it your best effort.

So how do you keep going when there is gradual progress? Will you give up and stop trying or will you stay on track and tell yourself, “I’m doing great, losing three pounds is better than gaining three pounds.”

Here are five simple ways to stay focus when it comes to shedding away those unwanted pounds.

1. Stay Positive and Know Your Outcome - Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, and then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

2. Train Your Mind - Listen to audio books while you exercise - Self-improvement and motivation books are GREAT here. You'll feel twice as productive, and highly energized, and the time will fly. As you are working out you are not only focused on feeding your body, but your mind. What a great combination to live by.

3. Begin an Accomplishments Journal - At the end of each day, write down what you've accomplished that day to move you closer toward your fitness and/or life goals. DO NOT WRITE DOWN WHAT YOU HAVEN'T ACCOMPLISHED. What matters is what you ARE doing; we all need a long-overdue, well-deserved pat on the back on a regular basis.

4. Record and Review - If you don't keep track of your workouts and improvements, how will you know if you're making progress? Whether it's fat loss, building muscle tissue, or just feeling better; keeping a log helps and motivates you to get there. When you see where you were, and where you are, you realize you're making progress! My Get Fit 4 Christ Fat Burning program http://www.getfit4chirst.com/ has a 40 day journal and will help you reach your fitness goals!

5. Family and Friends Support - When you are trying to lose weight, it is very important to have family and friends supporting you along the way. This means that they need to respect your weight loss goals and not tempt you into the wrong food choices or try and derail you from your fitness plan. Remind them how important this is to you and you need their support and encouragement.

Always remember to stay in the game. Don’t give up. Don’t quit. Keep working hard. Any dream worth having is worth persevering for! You have it inside of you to achieve goals! Go for it and make it happen!

“When life knocks you down you have two choices- stay down or get up.” – Tom Krause, Author and Coach

MVP Adds MVP + Size Boot Camp In North County

MVP Fitness is pleased to announce the addition of a new class called MVP + Size Boot Camp.

After four years of rapid growth in their locations in Florissant, University City and New Town, MVP Boot Camp is responding to the requests of clients to add a class for participants who may wear a plus size dress and be at the beginner level of fitness.

Starting September 8, 2009 at 6:15 pm, this fun, active-paced and effective style of training will offer its unique blend of cardio, strength and endurance training to North County residents who may be at the beginning level of fitness at Hazelwood Central High, located at 15875 New Halls Ferry Rd, Florissant, MO 63031.

I am very excited to have the opportunity to offer a beginner’s level ‘boot camp’ to our clients. My clients who may need to jump start their fitness program at a slower pace put a bug in my ear a while ago about adding a beginner’s class, and I want to thank all of my clients for making it possible.

The new MVP + Size Boot Camp will give clients a chance to experience the type of results other clients have received from boot camp for the last four years and that is helping tons of people lose weight, get in shape and motivating them to achieve their own personal physical fitness goals.

MVP + Size Boot Camp will meet two days a week (Tuesday & Thursdays) from 6:15-7:00 pm. The cost is $60.MVP Boot Camp is designed to fit your busy lifestyle. For more details, call (314)831-7505 or visit online at http://www.mvpfitness.net/index.html

Two More MVP Success Stories

A big CONGRATULATIONS goes out to Lisa Schreiner and Marnii Peel who participated in the Hazelwood PTA Scholarship Run-Walk this past Saturday.

Lisa ran the entire 10K and didn't stop to walk one time!

Lisa says "If I hadn't started to attend boot camp, I don't think I would have even dreamed of running it. I appreciate your classes and motivation!"

Marnii ran the 5K and finished in first place for her age group with a time of 34:23.

Marnii's story is both awesome and incredible because this is the first time ever in her life she has ran in a 5K!

She says "Thank God for you..and I still feel so much better since I started with MVP. Some say I appear much happier and look better too."

Lyle, I strongly feel when you join MVP Boot Camp that you will enjoy it, and find yourself getting stronger, increasing your endurance and slimming down with each session.

The next MVP Boot Camp starts the week of May 18th. Enlist now for only $72 for the entire four week session. But hurry because the price will go up to $85 on May 16th.

Go here to register today.

http://www.mvpfitness.net/bootcamp.html

Meeting with Pastor Jamal Bryant

Bishop Alonzo Johnson and First Lady, Erika Johnson of the Tribe of Judah Christian Church held their 2nd Annual Revival Conference on Thursday and Friday, April 23rd and 24th.

Friday's speaker was Pastor Jamal-Harrison Bryant from Empowerment Temple, Baltimore, MD.

Over 800 people heard Bryant's vibrant message on worship.

This Will Help You Reach Your Weight Loss Goals

Have you ever wondered how you can get better results in your weight loss goals?

Even after you participate in MVP Boot Camp and a use a good meal plan, sometimes you need a bit more.

You need to consider some supplementation.

Now, many trainers like to push products down your throat to get a commission, I am not one of those trainers.

That's why I only use select supplements in my own program.

And there's one I like better than anything out there and you can buy at your local health food store for under $6 and its powerful stuff!

This supplement is Braggs Apple Cider Vinegar.

I suggest 2 teaspoons of apple cider vinegar in 16 ounces of water that you'll sip throughout the day.

Within days you will discover that this supplement will:

--Help control weight
--Promote digestion & ph Balance
--Help remove body sludge toxins
--Help maintain healthy skin
--Help promote youthful, healthy bodies --Soothe irritated skin --Relieve muscle pain from exercise

That is why in addition to an intensive training you need to take Braggs Apple Cider Vinegar.

The only regret I have after taking "Braggs" is that I did not discover it sooner!

I Promise That I Will Never Cuss at You

I have gotten a lot of questions about MVP Boot Camp.

The best one was:

"Are you going to YELL in my FACE, call me names and CUSS me out?"

Although that may be the perception when you hear Boot Camp. It's really not my style.

I believe in getting the best out of you in a constructive, supportive manner.

So,

If I'm not going to cuss and scream then what should you expect from MVP Boot Camp?

Although I could go on all day, but are six things you can expect from Boot Camp.

1. Four Weeks To A Better You: That's all it takes - 28 days- just four short weeks. And you will never be the same again.

2. Four Weeks of PROGRESS! Let's face it...if you don't see progress...you don't want to do it. Nobody does. That's one reason people struggle with their fitness...they do the same exerise routine over and over and get no results. The body is very adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and quit responding. At Boot Camp, I use variety, every workout is different, challanging and fun!

3. Lose Weight, Tighten, Tone and Firm Your Body, and Drop Dress pr Pant Sizes Fast!

4. Meet Other People Like You: One of the really nice benefits of MVP Boot Camp is that you're surrounded by like-minded, kind and supportive people just like you.

5. Metabolism Makeover, Regardless of Your Age: With each passing week you'll see your body shrink before your eyes as your metabolism increases so you're burning fat at ever-increasing speed and efficiency.

6. Friendly, Professional Expert Guidance In a Supportive, Structured, Motivational and Accountable Program: I'm proud to say I am a child of God. I am a Certified Personal Trainer with years and years of experience and a long track record of success.

Boot Camp Workouts Predicted to be the Number 1 Fitness Trend in '09

Let's face it we are living is some tough economic times. Corporate layoffs, foreclosures, high gas prices and bail out packages are the main topic in the news.

But despite the economy we still must maintain our health. According to the American Council on Exercise, boot camp workouts will remain extremely popular in 2009 because they provide a total-body workout that's varied, fun and challenging. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss. But in addition to a great cardiovascular workout, muscles are strengthened through high- and low-intensity exercises such as pushups, squats and lunges. You don't typically experience significant muscle fitness benefits in other aerobic exercises.

Nikki Taylor's Wedding Day

On October 18th, I attended the wedding of Thomas Taylor and MVP Nikki Britts.

Nikki had set goals for her special day. She wanted to shed off a few pounds, take inches off her waist, sculpt her back and tone her arms.

Let me tell you, she accomplished every single goal and more.

As you can tell by the photo above, (photo by TBKene Fotografia) Nikki looked absolutely beautiful in her wedding dress and was very, very thankful for the program that I set up for her.

The MVP Fitness Program is very simple - I just set up the program for you to reach your fitness goals and the rest is up to you.

Getting ready for a special event such as your wedding, class reunion, a race or a Christmas party is a great incentive to have.

Reaching your fitness goals is not always easy. It takes eating right with hard work and dedication.

But just like Mrs Nikki Taylor, once you reach your goals it's well worth it.

Eat Less Later

Experts say that the average person gains 12 pounds between Halloween and the New Year? Don't let that be you. Stick to your exercise and meal plan and make sure you aren't another statistic come January 1. Everyone knows, whether they want to admit it or not, reducing calories will help you lose weight.

However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that you should not miss.

Lunch should be healthy but less than you ate for breakfast.

As you approach dinner, eat healthy and light. Avoid after dinner snacks and DO NOT Eat at least 3 hours before you lay your head down for the evening.

Partnering to Your Weight Loss Success

Personal training is not just for the rich and famous. With a growing realization that exercise helps to prevent a variety of diseases, many folks who have never before exercised are starting fitness programs later in life.

If you find that private training is not affordable, you may want to team up with a friend and train with a professional fitness instructor to get you on the right path.

Is lack of motivation keeping you from being fit? Added motivation to exercise comes from knowing that someone else's routine is hinged to yours. Have you ever had a time where you didn't feel like leaving the house, but because of a commitment you had to?

Treat your exercise sessions like important dates or appointments. Buddying up with a friend for exercise training sessions can get you in gear and out the door to jump start your day. Tracy Cole, of Florissant and Kym Hunter of O’Fallon, MO have been training together for over one year and have found out that working out together makes the both of them accountable for each other. Cole, who has lost over 50 pounds, says “working out with Kym is very enjoyable, the time seems to go by faster and we can push each other to the next level.” Hunter who ran in the 2006 St. Louis Marathon adds that “Tracy motivated me a lot during my marathon training, she was even there when I crossed the finish line to hand me my medal.”

Whether you are an athlete training for an event or a housewife (or both), training sessions can put you on the path to permanent success. Choose a trainer with whom you are compatible and who understands your goals. You want a program that is realistic for your lifestyle and skill levels.

If you have a trainer who appears to be in poor health or poor shape, that may not be such a good sign. If they don't personally practice exercise, they may not relate to your exercise program.

What if your buddy bails out on you? Find a backup plan by taking a class or walking alone. Channel your disappointment into positive energy and make it work. Make sure you tell your friend how invigorated you felt after exercising and what a good time you had. Keep each other inspired.